WOD: Friday, May 8th, 2020 (Burpee Day 96)
Warm-up: Group Dynamic
- Air Squat Tabata – 2 Minutes
- :20s Hold at the bottom of squat – :10s of squats
- Samson Stretch – 1 Minute Per side
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Workout: 18 Minute Ladder
3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…
- Lateral Jump Squats over DB/KB
- Ab-Mat Sit Ups
- DB/KB Thrusters (Per side)
BARBELL OPTION: 18 Minute Ladder
3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…
- Lateral Jump Squats over barbell
- Ab-Mat Sit Ups
- Thrusters (115/85)
WORKOUT FLOW:
- Workout is an 18 minute ladder where the reps will increase by 3’s starting with 3. You will start by completing 3 Lateral jump squats over your DB/KB OR your barbell. You will then complete 3 ab-mat sit ups and 3 thrusters with your DB/KB OR barbell. After that you will move on to the round of 6, then 9, and so on until 18 minutes are over.
EQUIPMENT MODIFICATION:
- Ab-Mat Sit Ups – If you do not own an “ab-mat” you can roll up a towl and place it in the void between your lower back and the floor. You are not required to have something there it is purely for comfort.
- DB/KB Thrusters – find any weighted object and use that for the thrusters. You can also complete these with wall balls instead
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Core: 4 Rounds
- 20 Reach the ceilings
- 20 Kick the ceilings
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